Professional Documents
Culture Documents
These products are not intended to diagnose, treat, cure, or prevent any disease.
Follow us on Twitter and tweet @Cellucor
for your chance to win C4 EXTREME!
NO3 PUMP
TECHNOLOGY
*
ADRENALINE
& FOCUS
*
GREAT TASTE
& MIXABILITY*
EXPLOSIVE
ENERGY
*
.com/Cellucor .com/Cellucor @Cellucor www.Cellucor.com // // //
10 MUSCLE & PERFORMANCE APRIL 2014 MUSCLEANDPERFORMANCEMAG.COM
DISCLAIMER: MUSCLE &PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness
of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the
manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised
or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services
or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the
nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
CONTENTS
0
5
.
1
4
DEPARTMENTS
15 BODY SHOP: Training, Nutrition and Supplements
24 PEAK PERFORMANCE: Leveling the Playing Field
26 FOR WOMEN: Wave Bye-Bye to Flabby Arms
28 PRO CORNER: Julien Greaux
58 PRODUCT INSIDER: Novex Biotech Growth Factor-9
61 TOP SHOP: Product Overviews
66 5 WAYS TO: Boost Growth Hormone
FEATURES
31
MUSCLE-BUILDING
BASICS: THE
OLYMPIC LIFTS
The snatch and the clean-
and-jerk are more than just
amusingly named exercises.
Theyre historical and
historically dicult multi-joint
lifts that, if executed properly,
can have a place in every
workout regimen. By Bob
LeFavi, Ph.D., CSCS, USAW
45
FAST TIMES
Want to trim the fat?
We normally would not
recommend that you stop
eating, but strong research
supports the idea of periodic
fasting for a leaner body and
improved health. By Matthew
Kadey, MS, RD
53
TURN UP THE HEAT
Interested in getting leaner and
improving your sex life? Take
yohimbe.
P
h
o
t
o
b
y
R
o
b
e
r
t
R
e
i
f
f
Manufactured in ONs
GMP Registered Facility
USA (800) 705-5226 INTL (630) 236-0097
2
0
1
3
O
p
t
i
m
u
m
N
u
t
r
i
t
i
o
n
I
n
c
.
S
C
A
N
f
o
r
f
u
r
t
h
e
r
i
n
f
o
a
n
d
p
r
o
m
o
t
i
o
n
s
MUSCLE
SUPPORT
EASY
MIXING
RECOVERY
24
GRAMS OF
PROTEIN
5.5
GRAMS OF
BCAAs
4
GRAMS OF
GLUTAMINE &
GLUTAMIC
ACID
Gym regulars are amazed at the effort you put into building an impressive physique.
Anyone as dedicated as you deserves respect, and because actions speak louder
than words, ON has hundreds of professionals working around the clock making
sure every aspect of the worlds best-selling whey protein meets the highest
expectations. Gold Standard 100% Whey remains the industry benchmark for
quality by always mixing up effortlessly, tasting exactly as expected and delivering
everything the facts panel promises shake after shake. Were the spotting partner
that never lets you down.
Dave WIlliams
TRUESTRENGTH.COM/Dave
D o i n g Wh at Mat t e r s Mo s t
Muscle & Performance is printed monthly in the U.S.A. 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro-
hibited. The information in Muscle & Performance is for educational purposes only. Its not intended to replace the advice or attention of health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
MAY 2014 VOL. 6 NO. 5
GROUP PUBLISHER Cheryl Angelheart
EDITORINCHIEF Jordana Brown
GROUP CREATIVE DIRECTOR Alexander Norouzi
GROUP ADVERTISING DIRECTOR Donna Diamond
ADVERTISING ACCOUNT MANAGERS Laura (Flores) Thorne, Bill Moir, Julie Stone
COPY CHIEF Jeannine Santiago COPY EDITOR Gretchen Haas
SPECIAL PRO)ECTS EDITOR Vicki Baker
AJR MANAGER Alice Negrete
PRODUCTION MANAGER Patrick Sternkopf ART DIRECTORS Dana Collins, Paul Duarte
CONTRIBUTING WRITERS Mathew Kadey, MS, RD; Bob LeFavi, Ph.D., CSCS, USAW; C.J. Logan; Lara McGlashan, CPT;
Isaiah Rhodes, NSCA-CPT; Steven Stiefel
FEATURED CONTRIBUTORS Peter Lueders, Mike OHearn, Robert Reiff
Efrem Zimbalist III Cbairman & CEO
Andrew W. Clurman President & COO
Brian J. Sellstrom Executive Vice President & CFO
Patricia B. Fox Executive Vice President of Operations
Nelson Saenz Vice President of IT
BarnDads FiberDX
2
0
1
4
B
S
N
F
o
r
b
e
s
t
r
e
s
u
l
t
s
s
u
p
p
l
e
m
e
n
t
s
s
h
o
u
l
d
b
e
t
a
k
e
n
a
s
d
i
r
e
c
t
e
d
o
v
e
r
t
i
m
e
,
a
t
m
a
x
i
m
u
m
d
o
s
a
g
e
i
n
c
o
n
j
u
n
c
t
i
o
n
w
i
t
h
a
h
e
a
l
t
h
y
d
i
e
t
a
n
d
r
e
g
u
l
a
r
e
x
e
r
c
i
s
e
p
r
o
g
r
a
m
.
R
e
s
u
l
t
s
m
a
y
v
a
r
y
.
T
h
e
s
e
s
t
a
t
e
m
e
n
t
s
h
a
v
e
n
o
t
b
e
e
n
e
v
a
l
u
a
t
e
d
b
y
t
h
e
F
o
o
d
a
n
d
D
r
u
g
A
d
m
i
n
i
s
t
r
a
t
i
o
n
.
T
h
i
s
p
r
o
d
u
c
t
i
s
n
o
t
i
n
t
e
n
d
e
d
t
o
d
i
a
g
n
o
s
e
,
t
r
e
a
t
,
c
u
r
e
o
r
p
r
e
v
e
n
t
a
n
y
d
i
s
e
a
s
e
.
www.BSNonline.net
team bsN
athlete
Amanda Latona
IFBB Pro Bikini Competitor
10G
AMINO
ACIDS
Your goal is full effort and maximum results,
and you push yourself day after to day to
make it happen. But once fatigue sets in,
failure cant be far behind. If you want to raise
the bar, you need to fend off fatigue and fuel
your efforts with the innovative endurance
and recovery support of AMINOX, BSNs
effervescent amino acid formula designed to
help unlock your true performance potential.
START STRONG. WORK HARD. FINISH FIRST.
500
IUS VITAMIN D
0G
SUGAR
18 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
THE BODY SHOP
BY THE NUMBERS
MENU MATH
Ever wondered whether the inclusion
of nutritional information (calories and
macronutrient fgures) on restaurant
menus helps people eat better? A
study released in late 2013 says it
most certainly does. Researchers
from the Drexel University School
of Public Health in Philadelphia
surveyed more than 600 individuals
who had eaten at large chain restau-
rants, some with labeled nutritional
info on the menus, some without.
The patrons eating at the labeled
restaurants, the researchers found,
ate meals with 151 fewer calories,
224 milligrams less sodium and 3.7
grams less saturated fat, on average,
than those dining at establishments
without such info on menus. Twenty-
six percent of all people who dined
at labeled restaurants said they used
the nutritional facts to help decide
what to order; these individuals con-
sumed a whopping 400 fewer calo-
ries per meal than those who ignored
the food facts.
BRAINBOOSTERS
SIZE MATTERS
At this point, its not
news that fsh oil is
critical to good health.
But new research has
illuminated yet another
beneft. As we age, our
brains, like so many
other of the body`s tis-
sues, tend to shrivel.
But a study published
in the journal Neurology
followed aging subjects
for eight years and
concluded that those
who supplemented with
omega-3 fatty acids had
greater brain volume
than those who had
not. The importance of
this should not be lost
on the young: You can
boost brain function
and maintain better
brain size and function
at any age by consum-
ing more omega-3s.
BILLION
$108.9
The cost of coronary heart disease in the
United States every year, according to the
Centers for Disease Control and Prevention;
this includes the cost of health-care services,
medication and lost job productivity.
TO YOUR HEALTH
SUPPLEMENTAL
LIFE
This may not come as
much of a shock, but a
recent review of existing
research published in
Nutrition Journal points
to additional benefts that
come with supplementa-
tion: Those who take
supplements are more
inclined to take better
care of themselves in
other ways, too. Theyre
more likely to consume
healthier diets, exercise
regularly and keep their
weight in check. They`re
also less likely to smoke.
GET DEFINED
SYNERGY
In the supplement
world, synergy de-
scribes the interaction
or cooperation of two
or more supplements
to produce a combined
beneft greater than the
sum of their separate
effects. In other words,
synergistic supple-
ments work along these
lines: 1 + 1 = 3 (or at
least more than 2).
Think Pycnogenol and
arginine; caffeine and
yohimbine, beta-alanine
and creatine.
O
Team Beast
TM
Athlete
Brandan Fokken
LIKE A
BEAST
TRAIN
A
No artificial colors, flavors or sweeteners
Shop the entire range of True Athlete
A
No artificial colors, flavors or sweeteners
Shop the entire range of True Athlete
NATURALLY DRIVEN
Available exclusively at
#iamatrueathlete
24 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
PEAK PERFORMANCE
F
ew sports are pigeonholed
like fielu hockey. Nost people
think the game is playeu a)
exclusively in the Noitheast-
ein 0niteu States anu b) only by high
school anu college giils. So basically, it's
the female veision of laciosse, iight.
Wiong. Exhibit A: the Bay Aiea Fielu
Bockey Association, a San Fiancisco-
baseu men's club with five compet-
ing teams in the vicinity. Point being,
fielu hockey isn't just a spoit foi giils
22 anu youngei. If you'ie a guy (oi a
woman oluei than 22, foi that mattei),
you can most ceitainly paiticipate.
Anu if you'ie looking to get into phe-
nomenal caiuiovasculai shape, maybe
you shoulu.
"Fielu hockey is unique in that it ie-
quiies a couple of uiffeient eneigy sys-
tems," says Caioline Nichols, a membei
of the 0.S. national fielu hockey team
anu paiticipant in both the Beijing
(2uu8) anu Lonuon (2u12) 0lympics.
"You actually spenu a goou amount of
thiough. You can uo this woikout on a
tiack oi a tieaumill.
STAY LOW: "Anothei unique thing
about fielu hockey is that the type of
iunning you'ie uoing is most often bent
ovei, so you'ie iunning in moie of a
cioucheu oi squatteu position," Nichols
says. Because of this, she iecommenus
uoing meuicine-ball "squat walks" in
the gym. These involve holuing the ball,
squatting uown as fai as possible anu
walking foi uistance in this loweieu
position. Running "lauueis" S yaius
anu back, 1u anu back, 1S anu back,
up to 2S anu back is anothei way
to tiain youi bouy to stay low because
making all those cuts foices you to.
GET A GRIP: Like soccei, fielu hockey
uemanus a lot of youi lowei bouy. But
hanuling the stick iequiies a high lev-
el of grip strength in addition to keen
hanu-eye cooiuination. "A lot of the
tiaining we uo in the gym iequiies the
stick, anu we'll even auu extia weight,
like a piece of iebai tapeu to the enu
of it," Nichols says. "Nost of oui giip
stiength comes fiom the left hanu, so
we uo a lot of left-hanu giip woik. Anu
we uo it with the stick because it's a
unique giip that you can't ieally iepli-
cate with a uumbbell."
FULLY EQUIPPED: To play a fielu hock-
ey game, fiist you neeu a gioup to play
with. 0SA Fielu Bockey's website is a
gieat place to stait. visit teamusa.oig,
choose "Fielu Bockey" unuei the spoits
menu, then, unuei the "Playeis" uiop-
uown box, click on "Finu a Club." Theie,
a map of the 0niteu States will uiiect
you to existing clubs in youi aiea foi
oiganizeu pickup games.
You'll also neeu some basic equip-
ment: a stick, a ball, stanuaiu athletic
appaiel (shoits anu a t-shiit), shoes
(tuif shoes oi cleats, uepenuing on
whethei you'll be playing on tuif oi
giass) anu shinguaius. AsicsAmeiica.
com is a goou online stoie foi clothes
anu shoes, anu BaiiowSpoits.com will
have you coveieu on all spoit-specific
equipment. Next step. Stait playing.
"Fielu hockey can be a little fiustiat-
ing when you fiist stait," Nichols says,
"but if you just stick with it, you'ie going
to have that uay when it's going to click,
anu eveiything takes off fiom theie.
0nce you ieally get the hang of it, fielu
hockey is a tiuly iewaiuing spoit."
LEVELI NG THE PLAYI NG FI ELD
Think feld hockey isn't geared toward your demographic? Give it another look
for a huge cardiovascular boost.
BY C.J. LOGAN
youi time jogging, then you ieach an
uppei-enu spiint, but only foi a cou-
ple of seconus at a time, anu then you
spenu a uecent amount of time walk-
ing in a iecoveiy style. So it hits eveiy
single gate."
START SPRINTING: To piepaie youi-
self foi the physical uemanus of a game,
Nichols iecommenus BIIT-style iun-
ning woikouts in an open fielu. 0ne ba-
sic ioutine she offeis entails 1u seconus
of all-out spiinting alteinating with 1u
seconus of iest foi 1u to 12 inteivals.
Rest two to thiee minutes, then iepeat
foi two moie iounus. To mimic the
stait-anu-stop anu change-of-uiiection
elements of fielu hockey, spiint 2S
yaius anu back ("shuttle" style), then
iest 1u seconus.
Again sticking with the 1:1 woik-to-
iest iatio, anothei woikout Nichols
likes is iunning haiu foi thiee minutes
(ioughly 8uu meteis) anu then iesting
foi the same amount of time, five times
26 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
FOR WOMEN
ILITARY PUSHUP
Setup: Get into a push-up position
with your hands directly beneath your
shoulders and your head, hips and
heels all in line.
Move: Bend your elbows and keep them
in close to your body as you lower to the
flooi. When youi chest neaily touches
the flooi, extenu youi aims anu piess
yourself back up to the start.
Tip: Think about brushing your rib cage
with your elbows with each rep to keep
your arms in the proper position.
W
hen it comes to trouble
spots, the backs of your
arms probably rank right
up theie with muffin
tops and saddlebags. But with summer
tank-top season approaching, its time
to tame those triceps.
This workout uses isolation and com-
pound motions to target those trouble-
some tris, building shapely muscle that
will make your arms look incredible.
Do this workout once or twice a week,
and in about two months, you should
be jiggle-free.
FLIPGRIP DUBBELL IBA
Setup: Stand with your feet hip-width
apart and hold a set of dumbbells at
your sides with your palms facing be-
hind you. Fold forward from your hips
until youi back is flat anu benu youi
elbows, pinning them to your sides.
Move: Keep your upper arms steady as
you straighten your arms, pressing your
palms toward the ceiling. Pause a mo-
ment at full extension, then ietuin to the
stait, flip youi palms to face foiwaiu anu
then extenu youi aims again. Retuin to
the start to complete one repetition.
Tip: Bon't iush; uo each pait of this ex-
ercise slowly and deliberately.
RAB DIP
Setup: Sit on the flooi with youi knees
bent anu feet flat on the flooi, anu place
your hands on either side of your hips.
Lift your hips up so youre balanced be-
tween your heels and your hands and
youi bum is about 6 inches off the flooi.
Move: Bend your elbows and touch
youi bum to the giounu, then extenu
your arms and lift your hips and walk
backward two steps on your hands and
heels to complete one rep.
Tip: Keep your chest lifted and your
shoulders back to protect your joints
and put the work on your triceps.
OERHEAD DUBBELL
TRIEPS ETENSION
Setup: Stand with your feet hip-width
apart and hold a dumbbell with both
hands straight up overhead, elbows in
close to your ears.
Move: Slowly bend your elbows and
lower the weight behind your head as
fai as you can. Then extenu youi el-
bows and press the weight all the way
back up to the start.
Tip: Keep your elbows in as close to your
heau as you can; uon't let them flaie out.
LYING ROSSBODY
DUBBELL TRIEPS ETENSION
Setup: Lie faceup on a bench and hold
a set of dumbbells straight up over
your shoulders with your palms fac-
ing your feet.
Move: Keeping your upper arms station-
ary, bend at the elbow to slowly lower
one dumbbell across your body to touch
the opposite shouluei, then extenu back
to the start. Continue, alternating sides.
Tip: Foi a little extia bonus, squeeze
and contract your nonworking triceps
isometrically while your opposite arm
is doing a rep.
EXERCISE SETS REPS
Military Push-Up 3 10-12
Flip-Grip Dumbbell Kickback 3 12-15 each arm
Crab Dip 3 10
Overhead Dumbbell Triceps Extension 3 12-15
Lying Cross-Body Dumbbell Triceps Extension 3 12-15 each arm
WAVE BYE-BYE TO FLABBY ARMS
Jiggle-proof your triceps with these fve moves.
BY LARA MCGLASHAN, CPT
28 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
J ULI EN GREAUX
Hes a martial artist, hes a cover model and hes an actor. Find out how this
French import nds the energy to handle it all.
BY I SAI AH RHODES, NSCA-CPT
A
s 30-somethings go, Julien
Greaux isnt really that excit-
ing. He doesnt smoke. He
doesnt do drugs. Hes never
had a sip of alcohol. He rarely goes out.
While most of his peers are planning their
next cheat night, Greaux is philosophical-
ly steeling himself against temptation. If
they never ever invented ice cream, you
wouldnt be craving it, he says.
But before you go judging him for all
the vanilla living, take another peek at
the pic here. Yeah. Sometimes boredom
begets brilliance. How I live might be
boring for some people, but for me, its
just the way I like to be, Greaux says.
PRO CORNER
What has your experience with mar-
tial arts done for your physique?
I have been practicing martial arts for
30 years. I started with judo, then ka-
rate shotokan, taekwondo, muay Thai
and kickboxing. I used to compete in
karate when I was a kid. Martial arts
are my life I love everything about
them. Its more than a sport to me; its
a way of life. I loved competing, but it
was never my motivation. A ight is a
ight for me you dont stop it. We
ight all the way or I walk away. Its not
a game. Mostly, it brings you respect
for yourself and others. Because of
that, Im very disciplined. P
h
o
t
o
C
o
u
r
t
e
s
y
o
f
L
e
e
L
H
G
F
X
P
h
o
t
o
g
r
a
p
h
y
RUDE BOY
In addition to all his other pursuits,
Julien Greaux has launched his own
clothing line. Called Team Rude Boy,
it specializes in MMA, motocross,
ftness and surfng lifestyle wear. For
more info, visit teamrudeboy.com.
JULIEN GREAUX
Birth Date: June 28, 1976
Birthplace: Brittany, France
Residence: Los Angeles
Height: 5`9"
Weight: 180 to 185 pounds
How do you manage to keep in shape
year-round? Whats your diet like?
My conditioning comes from a mix be-
tween my training method and my diet
not one or the other. I mix things up
all the time: heavy weights, explosive
sets, giant sets, bodyweight exercises,
plyometrics. My diet is super clean. I
eat what my body needs, not what my
stomach wants, which is purely mental.
Im not a big eater.
For breakfast, I usually have two
scoops of oatmeal mixed in a blender
with a scoop of GAT Supertein and wa-
ter. For my second meal, its one big
chicken breast, steamed veggies and a
big sweet potato with a piece of fruit.
My third meal is the same as breakfast,
and my fourth meal is the same as my
second one, although sometimes I eat
white ish instead of chicken. I also try
to eat red meat twice a week, and I eat
whole-grain tortillas and a bunch of
fruit. Im so used to eating this way that
I know if I eat too much or not enough.
I dont count anything.
How do supplements play into your
training and recovery?
Im very happy with GAT. I use Nitraf-
lex preworkout and Adenolex post-
workout and the reviews are true
they give sick results! I also have some
Muscle Martini before and after my
workout, and I use Supertein for all my
shakes. I do take JetFuel on and off, too.
Whats the story with your upcom-
ing independent film Parabellum?
Parabellum is a movie I star in, wrote
and produced. Im super proud of it.
People have no idea how much work it
takes. Parabellum is the story of Philippe
Moreau, an ex-convict who just got out
of jail in Paris and is trying to ind a job,
but nobody wants to hire him because of
his past. So he tells his wife and daugh-
ter that hes going to go to the States and
try his chances there and plans on hav-
ing them come when hes ready. Hes a
cab driver, and one day, he meets a cus-
tomer who will change his point of view
on the American dream.
MUSCL ETECH.COM
R E S E AR C H & DE VE L OP ME NT
THE MOST POWERFUL SUPPLEMENTS ON EARTH.
TM
PUMPS
PERFECT
RELENTLESS
RESEARCH
FOR
8g L-Citrulline Malate
!
SALE
NOW!
ON
2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.
M
U
S
C
L
E
-
B
U
IL
D
IN
G
B
A
S
IC
S
: T
H
E
O
L
Y
M
P
IC
L
IF
T
S
The snatch and the clean-and-jerk are m
ore
than just am
usingly nam
ed exercises. Theyre
historical
and historically difcult
m
ulti-
joint lifts that, if executed properly, can have a
place in every workout regim
en.
By Bob LeFavi, Ph.D., CSCS, USAW
Photography by Robert Reiff
FITNESS ICON
MIKE OHEARN,
KICKIN IT
OLYMPIC STYLE
32 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
I
f youve been hanging around gyms
long enough, youve no doubt no-
ticed that there are three main
groups of serious lifters, folks train-
ing with weights who have an interest
beyonu geneial fitness.
Fiist, theie aie the bouybuilueis.
Whether or not those in this category
compete is not impoitant. What is iel-
evant is their common goal: manipu-
late resistance to bring about increased
muscle size, uefinition anu balance.
This group comprises the vast majority
of lifters, folks who are dedicated to op-
timal physique uevelopment.
Seconu, theie aie the poweilifteis.
Their goal is to maximize muscle strength
the force produced by a muscle or
muscle gioup. Foi a poweiliftei, effoits
in the gym center around how much total
weight can be lifted; they usually couldnt
caie less how they look uoing it. This is
a relatively small group of lifters, and
theyre typically found among the gyms
powei iacks anu chalk buckets.
Thiiu, theie aie the weightlifteis. The
term weightlifting (as one word) is
not a geneiic one; it iefeis specifically to
those performing the Olympic-style lifts
the snatch anu the clean-anu-jeik (e.g.,
to use the term Olympic-style weight-
liftei" is to be ieuunuant). While the
goal of weightlifters is similar to that of
powerlifters to maximize the amount
of weight lifted the former group is
also concerned with muscle balance and
othei factois impoitant to bouybuilueis.
Anu you woulu have a haiu time finuing
a bodybuilder who wouldnt want the
dense, massive quads, hams and back of
a goou weightliftei.
There are only a few thousand weight-
lifters (USA Weightlifting athletes) in
the 0niteu States. In fact, theie aie moie
0SAW coaches than theie aie athletes.
Fortunately, with more recognition be-
ing given to weightlifting through the
growth of CrossFit and recent advance-
ments in elite sports training (strength-
and-conditioning programming), more
and more athletes are becoming inter-
esteu in the 0lympic lifts. Bowevei, the
plain truth is that very few of us grew
up performing a snatch or a clean-and-
jeik. Because they'ie geneially not in
our usual library of exercises, we are
not sure how to use those lifts in our
tiaining ioutines oi even what benefits
they offei.
34 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
Olympic Lifts for Muscle Building
The Olympic lifts may very well be the most
underused and underappreciated lifts for
building muscle mass. There are four physi-
ological means by which these movements
help increase muscle size and balance. First,
the snatch and the clean-and-jerk are complex,
multi-joint movements that activate a larger
percentage of muscles than any other single
lift. Lifters interested in balanced mass build-
ing want to ensure that all musculature, at
one point or another, is contracting against a
iesistance. The 0lympic lifts aie efficient ways
to stimulate a large percentage of musculature
in a single lift.
Second, these lifts require so much coordi-
nation and synchronization of muscle groups
that the effect transfers to other movements.
For instance, after learning how to clean prop-
erly, a persons front squat invariably gets
better. Why? Because the movements neuro-
logical and biomechanical patterns have been
iefineu thiough iepetition, anu "syneigist"
(assisting) muscles have been trained to sta-
bilize joints anu optimize technical efficiency
throughout the lift. What results is an en-
hanced ability to maximize force production
in that movement, and that leads to a greater
adaptation and more mass.
Third, the snatch and clean-and-jerk lifts re-
quire a full range of motion in joints. It may be
surprising for some to learn that weightlifters
aie seconu only to gymnasts in tests of flex-
ibility anu have flexibility scoies bettei than
powerlifters and control subjects. Muscle con-
traction throughout the full range of motion
results in the development of a balanced mus-
culature around joints, not only adding to the
appearance of fullness and mass around those
joints but also to protection against injury.
Fourth, the downward compressive forces on
the core musculature inherent in these lifts also
aid in building muscle mass. Often the reason a
lifter cant come out of a deep squat is poor core
strength. As a person trains the Olympic lifts,
his or her lower back, abdominals, obliques,
hip flexois anu extensois all uevelop. Suie,
these muscles will be stronger and look better,
but thats not the real effect. Because the core
muscles are stronger, you can withstand train-
ing with higher intensity in all lifts and that
helps bring about greater mass.
Its All About Technique
Success in the Olympic lift is unequivocally
technique-driven. Cheating never leads to
progress in these lifts. Though we review the
optimal technique for the snatch and clean-
and-jerk here, we do recommend getting
a good coach if youre really serious about
achieving perfection.
Clean
36 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
Grip
Grasp the bar in a standard, pronated (palms
down), closed grip. Now, tuck your thumb un-
uei youi inuex fingei anu if youi fingeis
aie long enough youi miuule fingei, as well.
This is called a hook grip, and it will ensure
you'll maintain contiol of the bai uuiing the
rapid and explosive second pull. It may take
a while foi you to get accustomeu to the feel,
but once you do, you wont be able to imag-
ine how you ever grasped the bar any other
way. (See Determining Proper Grip Width
on Page 42.)
Starting Position
Beteimine the optimal wiuth of youi feet if you weie to peifoim a veitical jump.
This position, which is likely with youi feet just outsiue shouluei wiuth, shoulu be
the same position of youi feet as you step unuei the bai. Now, look uown at the
bai fiom uiiectly above it. The bai shoulu be ovei the wiue pait of youi foot ap-
pioximately ovei youi shoe's seconu set of eyelets. Youi elbows shoulu be pointeu
out to the sides, not behind you, and your knuckles should be under the bar.
Nost impoitant, youi shoulueis shoulu be slightly in fiont of the bai. The easiest
way to do this is to keep a natural arch in your lower back and then incline your
toiso to the point at which youi shoulueis aie aheau of the bai anu you aie main-
taining youi giip. Nake suie youi feet aie flat on the flooi. (This is wheie soliu
lifting shoes can help.) Common pioblems aie tight ankles, which will cause you
to rock onto your toes at the starting position, and a rounded lower back, which
will cause you to uiop youi toiso anu subsequently fall foiwaiu. Youi eyes shoulu
be looking stiaight aheau not uown at the flooi oi up at the ceiling. The balance
of the liftei shoulu be on the balls of the feet with the heel still in contact with the
flooi. (See "12-Point Checklist foi Staiting Position" on Page 42.)
First Pull
At the stait of the pull off the flooi,
ensure that your arms are tight and
that the movement is initiated by
the pushing of youi feet against the
flooi. The fiist pull is moie of a uiive
with the lower body than a pull with
the upper body.
The key in the fiist pull is this: As
the bai tiavels fiom the flooi to the
level of youi knees, you shoulu uo
everything you can to maintain the
angle of youi toiso. That is, youi
hips and shoulders should rise at
the same iate. Think of the bai as
stationary and that what you are
ieally uoing is moving the platfoim.
If you uo this, when the bai gets to
knee height, your shins will become
veitical anu the bai will want to uiift
away fiom you to a point unuei youi
shoulueis. Keep youi wiists flexeu
and your knuckles under you to
pievent this uiifting. At this point,
you'll feel the weight moie in youi
miufoot.
38 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
Transition
As the bar passes the knee, tuck it in
toward your hips (actually move it up
your thighs). This is called the scoop,
and it is as if you are scooping the bar
toward you with your knuckles down.
But remember, youre scooping the
bar with your elbows rotating toward
you, not your shoulders; keep them
forward.
Now, this is important: During this
transition, not only are you tucking
the bar in toward you as you prepare
for the second pull, but you are also
moving your knees forward. This
re-bends your knees while bring-
ing the bar closer to your hips. It is
common for the bar to scrape your
thighs during the transition, which
ends at the point called the power
position the point of contact at
which the second pull begins. Exactly
where that point of contact is will de-
pend on your limb length and wheth-
er you are performing the snatch or
clean-and-jerk. Normally, the second
pull begins somewhere between
midthigh and hip.
Note: These lifts are not made up
of a series of steps with noticeable
starts and stops all put together.
That is, movement fiom the fiist pull
to the transition to the second pull
should appear seamless and should
be executed with increasing speed,
particularly as the bar moves to the
second pull.
Second Pull
Once the bar is in the power position, forcefully and rapidly extend your hips
(pop them quickly forward) as you go up on your toes. This is called triple ex-
tension and is vital to bring about optimal bar speed. The upward motion of the
bar during the second pull is initially the result of a forceful hip extension and, to
a lessei extent, knee extension anu ankle plantai flexion.
As the bar leaves your hips, perform a fast, hard shrug, being careful to keep
your elbows high and outside. Avoid leaning back except to make a path for the
bar, which should rise in as straight a line upward as possible. A common mistake
in the second pull is for the bar to arc out in front of the body. This can occur es-
pecially if the bar ricochets off the hips too violently or your elbows drift behind
you. Think of your hips as carrying the bar upward after extending forcefully
forward. When the bar reaches its maximum height, your elbows should be as
high as possible and on the sides of your body.
Up to this point, the technique described applies to the snatch and the clean-
and-jerk. The only differences between the two lifts through the second pull are,
of course, your grip width and the fact that the bar may contact your thighs slightly
higher toward the hips in the snatch than the clean-and-jerk when in the power
position. However, at the top of the second pull, the movements differ dramatically.
At the top of the second pull in the clean-and-jerk, immediately move your el-
bows forward rapidly in an arc under the bar. At the same time, release the hook
grip (a tight grip can inhibit arm speed) and drop into the receiving position by
pulling youiself unuei the bai. Set youi heels haiu against the flooi anu benu youi
knees to the proper height depending on whether you are performing a power
clean (in which you dont squat all the way down) or a squat clean (in which you
enter a deep squat). You have now racked the bar and are ready for the jerk.
At the top of the second pull in the snatch, drop into the receiving position by
pulling yourself under the bar and rapidly locking out your elbows. Try to lock
out at the same time as you reach the bottom of the receiving position. If you
lock out after you reach bottom, you will be more likely to press out at the top.
To complete the snatch, stand and shift your feet inward, keeping your elbows
locked and the bar slightly behind your head.
For the snatch and the clean-and-jerk, try to receive the bar at the highest eleva-
tion with your torso and shoulders rigid at a perpendicular or slightly forward angle
to the flooi. This will help pievent the bai fiom ciashing uown on you at the bottom
of the receiving position.
40 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
How to Fit Olympic Lifts
Into Your Routine
There are two important concepts to consider when working these lifts into your
present training routine. First, they always should be performed after a warm-
up but before heavy, low-speed strength movements (i.e., squat, deadlift, bench
press, etc.), endurance exercises or partial-movement exercises. This is because
they are highly technical and require a tremendous amount of skill, fast move-
ments, mental focus and physical or metabolic energy.
Second, technique in these complex lifts begins to break down after six repeti-
tions. Therefore, sets of 12 to 15 reps likely dont result in a smoother technique
anu may be counteipiouuctive in the effoit to iefine youi technique. Keep youi sets
to a maximum of six reps and youll maintain good technique throughout the set.
Jerk
When the bar is in the receiving po-
sition on a clean-and-jerk, you may
need to shift your feet into a position
more closely resembling your jump-
ing position. Keep youi elbows in
front of the bar, which should be sup-
ported primarily by your shoulders.
The main coaching point here is to
"uip anu uiive." Keeping youi toiso
upright and your weight back on
your heels at the beginning of the
dip, drop your hips smoothly and
straight down by 8 to 10 percent of
your height. Be careful not to dip too
quickly; this creates space between
your shoulders and the bar, mean-
ing the bar will not be resting on the
shoulders during the drive.
Drive the bar straight up, not for-
ward. Be sure to extend completely
at your hips, knees and ankles. Dur-
ing a split jerk, your hips should
move directly under the bar. Your
back foot should land slightly be-
fore your front foot with your el-
bows locking iapiuly. Keep youi
fiont foot flat anu youi shin veiti-
cal. Support your back foot with the
entire width of the ball of your foot.
Keep youi back knee bent anu sta-
ble with your feet hip-width apart.
Recovery
(From Split Jerk)
To recover from the split jerk,
press up with your front leg and
step back one half step. Then
move your back foot up under-
neath your hips. Finish by sliding
your front foot back the last few
inches, all the while maintaining
torso and shoulder stability.
Bob LeFavi, Ph.D., CSCS, USAW, is
a professor of sports medicine at
Armstrong Atlantic State Univer-
sity in Savannah, Ga., and a se-
nior coach for USA Weightlifting.
MUSCL ETECH.COM
R E S E AR C H & DE VE L OP ME NT
THE MOST POWERFUL SUPPLEMENTS ON EARTH.
TM
BUILD
MUSCLE
IN 6 WEEKS
8.8 LBS.
OF
30g Protein
Sourced primarily from whey protein isolate
one of the cleanest and purest protein sources
available to athletes with less fat and carbs
than other lower quality protein sources
100mg Digestive Enzymes
Digestive enzyme blend featuring
amylase and papain
4g Super Amino Matrix
Rapid post-workout amino acid
delivery of alanine, glycine, and
taurine to aid in muscle cell
repair and growth
1 Clinical Study
Precise combination of protein and creatine
in NITRO-TECH
delivers
30g of high-quality musclebuilding protein per serving, primarily
from ultra-pure whey isolate. Forget about all the other inferior
proteins that hide their ingredient dosages behind proprietary blends
on the label, making it hard to know if youre getting your moneys
worth. NITRO-TECH
2
0
1
4
O
p
t
i
m
u
m
N
u
t
r
i
t
i
o
n
I
n
c
.
Naturally Added
o
p
t
i
m
u
m
n
u
n
u
t
r
i
t
i
o
n
.
c
o
m
m
n
u
Available exclusively at
stores nationwide
vitaminshoppe.com
58 MUSCLE & PERFORMANCE MAY 2014 MUSCLEANDPERFORMANCEMAG.COM
PRODUCT
INSIDER
Medical experts have long believed that hav-
ing increased growth-hormone levels can help
decrease body fat, increase lean muscle mass,
strengthen bones, boost mood, improve sex
drive, increase performance, and make users
look and feel decades not years, decades
younger. Thats why this oral GH compound
is truly the most astounding sports-nutrition
breakthrough in decades.
WHAT I S HUMAN GROWTH
HORMONE?
Human growth hormone is secreted by the
pituitary gland and plays a key role in the
healthy functioning of many of the bodys
systems. Many experts claim this hormone
is the key to being lean, young and vital. The
problem is that production of GH peaks in
adolescence and takes a rapid nose-dive after
that. The medical community has believed for
years that this drop in GH levels is at least par-
tially and possibly hugely to blame for
the decreased muscle tone, increased fat, di-
minished sex drive and athletic performance,
and other age-related problems we experi-
ence as we get older.
ENTER GROWTH FACTOR-9
Researchers have tried for years to develop an
oral compound that could inluence GH levels
but have never been able to create a formu-
lation that produced clinical results. That all
changed when after more than three de-
cades of research a group of scientists at
Pennington Biomedical Research Center at
Louisiana State University released a study
showing theres an oral compound capable of
supporting the pituitary glands production of
more youthful growth-hormone levels.
The functional compound in Growth Fac-
tor-9 is an amino-acid blend. Amino acids are
the building blocks of protein and are a com-
mon and very safe component of the daily
diet. But this revolutionary research revealed
that a specialized blend of amino acids, when
taken on an empty stomach, can have a pro-
found effect on the pituitary gland.
In the study, subjects had blood drawn twice
a week after fasting overnight and then in-
gesting either Growth Factor-9 or a placebo.
At the end of the study, the data showed that
the Growth Factor-9 group experienced a 682
percent increase in growth-hormone levels.
The best part about Growth Factor-9 is that
it works for any age range and in both men
and women. The only catch is that you have to
take it on an empty stomach!
THE SPORTS-NUTRI TI ON
BREAKTHROUGH OF
THE CENTURY
Novex Bi ot echs Gr ow t h Fac t or -9 i s
a ser i ous suppl ement w i t h ser i ous,
sc i enc e-pr oven r esul t s.
682% BETTER.
JUST SAYIN
2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.
2
0
1
4
B
S
N
F
o
r
b
e
s
t
r
e
s
u
l
t
s
s
u
p
p
l
e
m
e
n
t
s
s
h
o
u
l
d
b
e
t
a
k
e
n
a
s
d
i
r
e
c
t
e
d
o
v
e
r
t
i
m
e
,
a
t
m
a
x
i
m
u
m
d
o
s
a
g
e
i
n
c
o
n
j
u
n
c
t
i
o
n
w
i
t
h
a
h
e
a
l
t
h
y
d
i
e
t
a
n
d
r
e
g
u
l
a
r
e
x
e
r
c
i
s
e
p
r
o
g
r
a
m
.
R
e
s
u
l
t
s
m
a
y
v
a
r
y
.
*
W
h
e
n
u
s
e
d
i
n
c
o
n
j
u
n
c
t
i
o
n
w
i
t
h
C
E
L
L
M
A
S
S
2
.
0
&
N
I
T
R
I
X
2
.
0
ENDURANCE
& STRENGTH
*
PUMPS
*
&
PERFORMANCE
*
ENERGY
& FOCUS
BSN